Fountain-of-Youth.com

Monthly Updates

November 2024

Video: I tried every blood test - So you dont have to.

I aggregated most of my blood test resultsover the past 2 years. See below:

October 2024

Video: My Longevity Evening Routine

Got my blood tested with Aware in what was the most convenient and seamless bloodtest I ever had. Will review this soon in a video + results!

I made it into the Rejuvenation Olympics ranked 33rd!

More TBD soon

September 2024

Video: How I prepare super veggie (w/ European twist)

Still waiting for results from True Diagnostics, my sample is somehow delayed :(

Update: Pace of Aging out - my latest test is 0.90 - WTF? Really did not expect this. Not sure what this is to be led back to. Probably stress. Will retest this month & investigate root cause!

August 2024

No update this month, except that I got married the day after the Blueprint Challenge Finished!!!! :-D
This month I am enjoying my honeymoon, disconnect & might drink a beer ;)

July 2024

Video: How I meal prep for longevity

The challenge is about to end, budget is running very tight and as it looks now, I run out of cash July 30th. This month I felt a bit stressed, due to a lot of moving parts in my life (wedding, working, Youtube, exciting new project, etc.) and all that while trying to stay the healthiest in my life.

Update: I submitted my TruDiagnostics Pace of Aging test July 31st. Now waiting for results.

Review Glucose Reset - So here’s a great learning:

I wore a CGM (Continuous Glucose Monitor) for the larger part of the year (and literally spent +€500 on CGMs) and they consistently showed high glucose levels and strong variations.
Initially placed the CGM on my shoulder (minimal body fat); experienced discomfort and potentially inaccurate readings due to deep penetration into muscle tissue, leading to skewed data.
Moved the CGM to my belly (slight body fat); results were notably more accurate and showed less glucose resistance.

Key lesson: Sensor placement matters. Ensure CGM placement is away from muscle for accurate readings, especially if optimizing performance.

Despite misleading initial data, the experience led to lasting benefits—lower carb intake, better concentration, and improved overall feeling.
Emphasize using multiple measurement methods to verify unexpected health data.

June 2024

Video: Released review of BJ Blueprint Stack

Glucose Reset Project:

Part of a 1-month reset project to improve insulin tolerance and glucose response.
Attempted a 3-day water fast but stopped on day 2 due to extreme dizziness and fainting, likely from excessive exercise.
Transitioned to a 2-week keto diet post-fast, then gradually introduced low-carb eating.
Key takeaway: Balance is crucial—overexertion during fasting can compromise health.

New Device:
Bought and am trialling Pulsetto to help with HRV, sleep and daytime stress. Doing one 4 min stress reducing session during the day and 10 min before sleep. So far great effects on reducing daytime stress & there seems to be sleep improvement with HRV

May 2024

Video: Released my Deep Dive on Lipoprotein(a)

As the Challenge End begins to come into view, I’ve taken this month to reflect deeply on what comes next and how to optimize every facet of my approach.

Diet:
Meal prepping has become a cornerstone of my diet. It’s now a real routine and even introducing variety is not cumbersome fun and most of all tasty

Fitness:

I feel like I’ve reached the maximum strength I’m aiming for. Building more muscle isn’t the goal now; maintaining and refining lean muscle is the focus

VO2 Max remains an area for improvement (esp. my Apple Health Data is showing a decline?!?!?! although my Cooper Test improves?!?! wtf.?). I’m sticking with High-Intensity Interval Training (HIIT) using 4x4 intervals once per week (still the hardest part of training) and will consider increasing cadence as progress continues.

Efficiency and recovery have become priorities. To save time and ensure holistic health, I’m cutting down my exercise routine to a maximum of one hour per day, including yoga. Moreover, I’m committed to listening to my body: if sleep quality is poor or recovery demands more, I’ll adjust by reducing high-intensity activities accordingly.

Supplements:
I’m on a mission to simplify now. Reducing my supplement stack to only what’s truly necessary is the goal moving forward. Updated on the sheet linked above.

April 2024

Video: Released AVA Medical Video on trying advanced longevity tech.

Action Plan: Finalized action plan after receiving all mid-challenge results from AVA Medical. See table below.

Started New Skin Protocol:

Applying retinol cream for the face and serum for eyes at night.
Using daily sunscreen 50+ and hydrating the skin and eyes in the morning.
Training to stop forehead wrinkling with a band.

Oura Ring:

Now wearing the ring throughout the day.
Stress measurements show maximum stress while working on the computer; sleep recovery is good.
Seeking effective stress therapy, possibly considering Pulsetto.

Taiwan Holiday: Got sunburned despite using 50 sunscreen after 3 hours in the sun. Now checking UV index before sun exposure. Lesson learned.

AVA Results, Action Plan - April 2024

Category	Goal	Do Now	In 1 Month	Next 2-3 Months
Blood Glucose	Avg. 90 (now around 104, but might be due to muscle mass & exercise)	1. Buy 2 * CGM 2. Eat low carb 3. Apple Cidre Vinegar before meals 4. Reduce Stress	If not better start Metformin
Lipids	Lp(a) < 30 mg/dl Apo(B) < 30 mg/dl	1. Cut down on foods with saturated fats 2. Supplement with Q10 at 200mg & NattoKinase at 2000 FU	If no improvement then Nustendi as a medication.	Get one of the following: Calcium Scan, CT Angiogram, or MRT
Hormones	Free & normal testosterone up SHGB down	1. Wait for diet changes to bring average glucose levels down 2. Get sunlight to testes	If no change to SHGB & Free Test then start medication for raising LH & FSA
Omega 3	EPA/AA 0.5 (currently 0.28)	Eat less eggs. Avoid foods high in AA. More Chia or Linseed Oil
Iron	Transferrin below 25% (currently at 49%)	Stop iron supplementation
Testing		Blood Test in One Month: Insulin, SHGB, Free Testosterone, Total Testosterone, LH, FSA, Estrogen

March 2024

Video Released: My Blueprint Morning Routine

Mid-Term Test Updates:

First Diagnosis from AVA: High Lipoprotein(a) at 39mg/dl means higher CVD risk. This is an issue; Now researching and I'll be doing a video on this next. (Update: VIDEO HERE):
Other results received: some good, some need retesting for further diagnosis. Stay tuned for updates.
TruDiagnostic Tests are now harder to get in Germany, so results will take a while.
Fitness Tests: All showed improvement; e.g., continous pushups increased to 64.

Changes to Protocol from First AVA Follow-Up Call:

Increased Vitamin D to 5000 IU.
Developing a skin protocol to start in April. Finding good products seems hard.

Events:
Hosted the second “Don’t Die” Meetup in Frankfurt with a hike to Altkönig Mountain. Lots of fun & great to meet likeminded people. Pictures attached.

Temporary Stack Change during Holiday:
Went on holiday in Taiwan. Paused my stack & fitness regimen to try Bryan Johnson's Blueprint Stack (similar to mine with some nice additions).

It added convenience by reducing the number of pills.
Experienced reflux issues in the first week, but they resolved quickly.

February 2024

AVA Medical Visit
I visited AVA Medical, the first proactive medicine practice in Germany. (Click here to check them out, yes I get commissions if you come through me).

Mid-term results: Took over 60 blood markers and am now awaiting results.
Tried different longevity therapies (VIDEO HERE):
1. Infusions: NAD+, Vitamin B, and EAAs
  - Notably, the NAD+ infusion created a strange pressure feeling when accelerated.
  - But had significantly elevated energy level the next days.
2. Red Light Therapy
3. Vagus nerve stimulation (Nurosym & Pulsetto) - Brought my HR right down & HRV up.
4. Visia Scan Device to determine skin age (see pic attached)

Immediate Outcomes from AVA visit:

Skin age matches chronological age (32). Happy it’s not older, but aiming to reduce it.
Planning to design a daily skin protocol (including retinol).
Really want a Pulsetto now.

Fitness:

Fully recovered to November's fitness levels before getting sick, regaining physique, strength, and endurance. Important lesson: take sufficient recovery time.
HRV and RHR are not yet back to optimal levels.

Other Observations:

My Pulse Wave on my scale hasn’t returned to desired levels, now mostly at normal levels. Planning to address this.

January 2024

Video Released: My Custom Longevity Blueprint

Recovery and Fitness:
After sickness in December, I am now fully recovered. I ramped back into my fitness protocol during the first half of January with minimal loss in muscle and gains.

Meditation:
Completed an 8-day Silent Meditation retreat with my teacher Milenko (Lineage Holder for “Individual Meditation” teaching) focused on clearing the mind.
Key insight: “I don’t wish for approval of others.”

New Blueprint Additions:

Incorporated grip strength training into my fitness plan. 1 p.w. (dead hang training + grip strength trainers)
Added Ashwagandha to my supplement stack.

Community Engagement:

Hosted the first "Don’t Die" Meetup in Frankfurt with around 30 participants.
Scheduled the next round of tests with AVA Medical in Hamburg for mid-term challenge results at the end of February.

December 2023

Sick for 3 weeks, first with a throat infection that turned into a full blown middle ear infection which took 2 different antibiotics to kill. So I, was deaf on the right ear & had to spend most December in recovery mode and the holiday break came as a very welcome opportunity to reset. Luckily my hearing recovered.

As to the Challenge: I just stopped the fitness protocol part of my Blueprint. I maintained everything diet, meditation & sleep protocols and that certainly helped with recovery.

Lessons Learned:

Patiently & slowly ramp your fitness routine after recovery
1. After I thought I recovered from the initial throat infection I started straight into my workout protocol and this led to the infection remains “re-igniting” in my ear.
Prioritize PRE-biotics over PRO-biotics (i.e. feed the good bacteria in your gut, because w/o food they die)
Don’t visit a packed sauna with people sneezing ;)

November 2023

Protocol:

Fully ramped blueprint fitness protocol & Saw first success with e.g. VO2 Max (Apple Watch) increasing 7%
Created and am making final changes to supplement & diet protocol
Started Training to become certified REBT Coach (see Mental Health section)

Testing:

Baseline test-results arrived (Tru-Diagnostics) - Surprising: 0.72 Dunedin Pace of Aging.
Completed all Fitness Tests

Data Highlight - Sleep Improvements:
November Oura Sleep Scores Averages = Best of 2023

Avg. Sleep Score: 84 (+1 MoM)
HRV = 46ms (+8 MoM)
Resting Heart Rate = 49 (-3 MoM)